Health experts believe that regular stretching not only increases muscle flexibility, but can also ease the feeling of stiffness, prevent injuries during the day, and improve blood circulation. So if you want to energize your body and mind for the next day, you can perform a series of simple but effective exercises that will only take a few minutes of your precious time.
We have rounded up 6 stretching exercises that can boost your energy in the morning and keep your body fresh throughout the day.
Morning Stretches to Start Your Day
Down Dog At The Wall Pose
The starting position: Stand about three feet away from the wall, facing the wall and with your feet apart.
What to do:
Slowly bend at the waist and place your palms and forearms on the wall in front of you. They should be shoulder-width apart. Keeping your legs straight, move your arms down along the wall and lower your upper torso until it is parallel to the floor.
Make sure your body creates 2 90 degree angles: one between the legs and upper body and the other between the arms and forearms. Hold for 60 seconds and then return to the starting position.
Results: Downward facing dog strengthens the arms, opens the hamstrings, and stretches the legs. It can also help increase your energy level and improve your self-confidence.
Twisted Child’s Pose
The starting position: Sit on your knees with your toes together under your buttocks and your knees wider than the width of your hips.
What to do:
Keeping your buttocks on your heels, slowly bend forward at the waist. Turn your torso to the left side, place your left shoulder and head on the floor. Extend your left arm in front of you on the floor with your palm facing the ceiling.
Extend your right arm above your head and place the palm of your right hand on the floor. Hold for 30 seconds, then return to the starting position and repeat on the opposite side.
Results: The twisted child’s pose increases joint mobility and opens the tiny muscles between the ribs. It also improves blood circulation and expands lung capacity.
Side Neck Stretch
Starting position: sit on the floor with your spine straight and your legs crossed.
What to do:
Extend your right arm to the side and open your palm as if pushing an imaginary wall. Lower your head to the left until you feel the stretch.
Place your left hand on your head and gently push it down. Hold for 30 seconds, then return to the starting position and repeat on the other side.
Results: The side neck stretch works the neck and shoulders and strengthens the arms. It also helps treat “mommy thumb” by releasing tension in the wrist muscles.
Camel Bridge
Starting position: Sit on your knees with your feet about hip-width apart.
What to do:
Arch your hips up and out and lift your buttocks off your heels. Open your chest towards the ceiling and relax your head back. Put your hands on your heels and hold them there for 60 seconds. Slowly return to the starting position.
Results: The camel bridge stretches the hips and activates the glutes. It also helps prevent pain in the lower back, hips, and knees.
Half Moon Pose
Starting position: Stand on the floor with your feet wide apart.
What to do:
Keeping your legs and spine straight, slowly lean forward and hold your right foot with your right hand. Bend your knees and move your right hand forward so that it is about two feet in front of your right foot.
Swinging your right leg and right arm, straighten your right leg, and simultaneously raise your left leg until it is parallel to the floor. Extend your left leg, rotate your left hip upward, and lift your left arm toward the ceiling.
Turn your face and look at your left hand. Hold for 30 seconds, then return to the starting position and repeat with the other leg.
Results: The half-moon pose strengthens the legs, buttocks, and spine. It also relieves stress and anxiety and helps you get rid of back pain.
Triangle Pose
The starting position: Standing in the downward-facing dog pose with your arms and legs stretched out and your palms and feet on the floor hip-width apart.
What to do:
Keeping both legs straight, take a big step forward with your left leg. Move your left hand towards your left foot so that they are positioned side by side.
Slowly raise your right arm and stretch it toward the ceiling. Turn your face up and look at your right hand. Hold for 30 seconds, then return to the starting position and repeat on the opposite side.
Results: The triangle pose stretches the hips, hamstrings, and spine. It also stimulates the abdominal organs, improves digestion, and relieves back pain.
Have you tried these stretches? What exercises are included in your morning routine? Share your thoughts with us in the comments!
